HITT for Older Women Not as Effective

IN YOUR DAILY DOSE today you’ll learn about recent research that finds HIT training for older women not as effective as it is for older men and younger individuals. The reason is still not clear, but there are recommendations for further exploration.

IN MAKING CHANGES today are tips to keep your exercise routine fresh and functional.

IN FACT OR FICTION you’ll discover where this brown fish sauce originated and how the recipe evolved from fish to vegetable.

In The News

High intensity training or HIT is often recommended as a means of improving both cardiovascular health and muscle strength and development. Impressively, researchers have also found that your body continues to burn calories in greater amounts at rest for up to 24 hours after the training session that usually is less than 30 minutes.

HIT has a positive effect on maximum oxygen consumption (VO2 max) and mitochondrial oxidative phosphorylation, both of which mean the body is working more efficiently.

However, new research from the American Physiological Association and the University of Copenhagen has found that these results are common for young men and women and older men but not older women. They’ve determined that further research is required to determine what triggers these gender differences and how older women can also achieve the same benefits.

Exercise is an important part of your daily routine. Doctors and scientists know that it protects your heart, reduces your risk of many diseases and cancers, and just makes you FEEL better. But not all exercise is the same. In fact, some research is suggesting that long distance running and other cardiovascular activities lasting more than an hour can do more damage than they help.

In response, many trainers are turning to high intensity training, during which you work out to your max capacity for 30 seconds, take a 90 second active rest period and repeat this cycle 8 times for a total of 20 minutes with 3 minutes warm up and 5 minute cool down.

However, while this routine is helpful for younger men and women and older men, it doesn’t appear to have the same benefits for older women. This does NOT mean that older women should forgo exercise though!

Making Changes

All of us should continue to include exercise in our daily routine, whether it is strength training, cardio or other types of aerobic exercise.

1. Be careful to limit your cardio to less than an hour a day.

2. Get up from your chair while working at least every 20 minutes to keep your blood moving. It will increase your productivity, creativity and protect your heart.

3. Stay hydrated while working out.

4. Only use electrolyte fluids if you are working outside in the heat for longer than 20 minutes or inside longer than 45. Otherwise these drinks have too many calories and sugar.

Today, I am proud of my achievements and the earnings that I receive as a result. My future looks bright because I believe in the rewards that come from hard work. My daily approach is to stay honest and dedicated to my responsibilities.

Fact Or Fiction?

It changed from brown fish sauce to red vegetable sauce that once was proposed to take the place of a vegetable on the school lunch plate.

Ketchup Didn’t Originate in America

Ketchup was originally developed in the US as a tomato based sauce. In fact, it was first a brown, fish-based sauce from China. The British likely found ketchup in Southeast Asia and tried to replicate it in their country. Using tomatoes to make ketchup made the product last longer - up to one year on the shelf. After commercial ketchup was developed, manufactured and sold, homemade ketchup no longer tasted as good. This might be because the commercial product is laced with sugar, tailored to meet our desire for sweets. Another fun fact in ketchup history is that President Ronald Reagan once tried to get schools to consider ketchup a vegetable in order to make the lunch programs more flexible!